Break Free from Social Media
Ready to reclaim your time from social media in
4 sessions?
Reclaim your time from social media with
4 sessions
Ready to reclaim your time from social media in
4 sessions?
Outcomes
What would you do with extra time this week?
Benefits
Benefits
What would you do with an extra time this week?
More hobbies
Return to those hobbies that bring you happiness and joy
More connection
Build stronger connections with IRL people who matter most
More sleep
Sleep better by breaking the late-night scroll habit
Spend less time on your phone and more time with people, hobbies or simply resting
Features
Features
Here's how to make change simple for you
Flexible options
Online or in person, with evening and weekend openings
Effective
Grounded in proven methods so you know it works
Transformational
Go beyond tips with a personalized plan to change how you live
Here’s how to make
change simple for you
Features
Features
Flexible options
Online or in person, with evening and weekend openings
Science-backed
Grounded in proven methods so you know it works
Transformational
Go beyond tips with a personalized plan to change how you live
Features
What if change was
possible for you?
Flexible options
Online or in person, with evening and weekend openings
Science-backed
Grounded in proven methods to change habits.
Practical steps
Co-discover solutions that work for you and your life
Offering
Offering
Offering
Life Beyond Social Media
Life Beyond Social Media
Life Beyond Social Media
This package includes four SFBT sessions designed to help you change your relationship with social media. It’s a simple way to take the first step toward feeling more in control and less stressed by endless scrolling.
We’ll start by exploring what you want life to look like when social media feels under control. From there, we’ll work together to identify practical steps you can take right away to move toward that vision. Every part of the session is tailored to your goals.
What is Solution Focused Brief Therapy (SFBT)?
This approach is grounded in Solution Focused Brief Therapy, an evidence-based method proven to help people create meaningful change. Instead of advice or judgment, you’ll discover your own solutions—making progress feel natural and sustainable.
This package includes four SFBT sessions designed to help you change your relationship with social media. It’s a simple way to take the first step toward feeling more in control and less stressed by endless scrolling.
We’ll start by exploring what you want life to look like when social media feels under control. From there, we’ll work together to identify practical steps you can take right away to move toward that vision. Every part of the session is tailored to your goals.
What is Solution Focused Brief Therapy (SFBT)?
This approach is grounded in Solution Focused Brief Therapy, an evidence-based method proven to help people create meaningful change. Instead of advice or judgment, you’ll discover your own solutions—making progress feel natural and sustainable.
This package includes four SFBT sessions designed to help you change your relationship with social media. It’s a simple way to take the first step toward feeling more in control and less stressed by endless scrolling.
We’ll start by exploring what you want life to look like when social media feels under control. From there, we’ll work together to identify practical steps you can take right away to move toward that vision. Every part of the session is tailored to your goals.
What is Solution Focused Brief Therapy (SFBT)?
This approach is grounded in Solution Focused Brief Therapy, an evidence-based method proven to help people create meaningful change. Instead of advice or judgment, you’ll discover your own solutions—making progress feel natural and sustainable.
2 hr 16 min
Average daily time wasted
2h 16m
Daily time wasted
2 h 16 m
Average daily time wasted
30%
consider themselves addicted
30%
consider themselves addicted
58%
harms mental health
58%
harms mental health
58%
say it harms their mental health
58%
say it harms their mental health
Great News
Great News
Great News
Your freedom from social media is covered by most major insurance plans
Your freedom from social media is covered by most major insurance plans
Do Something
If you choose to get control
45 minute focused session
Practical tools you can use today
Freedom to do what matters
Book Now
Get Outcomes
What that time could mean
More presence with loved ones
Space for hobbies and creativity
Peace of mind and control
Do Nothing
If you don't take control
2+ hours lost daily to scrolling
Continued difficulty sleeping
Less time for family and hobbies
Book your free 15 minute consult
Book your free 15 minute consult
Hurry up and don't get waitlisted
Hurry up and don't get waitlisted
Testimonials
Testimonials
Testimonials
Hear from former clients (shared with permission)
Hear from former clients
(shared with permission)
Topher’s focused approach was the perfect fit. With his help, I re-focused my energy and gained insight that made me a better person.
Anonymous
Fellow Oregonian
Topher’s focused approach was the perfect fit. With his help, I re-focused my energy and gained insight that made me a better person.
Anonymous
Fellow Oregonian
Topher’s focused approach was the perfect fit. With his help, I re-focused my energy and gained insight that made me a better person.
Anonymous
Fellow Oregonian
Topher’s solution-focused approach helped me reset and take control of my life. Each session left me feeling rejuvenated and moving toward what mattered most.
Anonymous
Fellow Oregonian
Topher’s solution-focused approach helped me reset and take control of my life. Each session left me feeling rejuvenated and moving toward what mattered most.
Anonymous
Fellow Oregonian
Topher’s solution-focused approach helped me reset and take control of my life. Each session left me feeling rejuvenated and moving toward what mattered most.
Anonymous
Fellow Oregonian
Topher’s short-term, solution-focused approach helped me shift my mindset and focus on what I can control. His calm, professional presence made me feel supported.
Anonymous
Fellow Oregonian
Topher’s short-term, solution-focused approach helped me shift my mindset and focus on what I can control. His calm, professional presence made me feel supported.
Anonymous
Fellow Oregonian
Topher’s short-term, approach helped me shift my mindset and focus on what I can control. His calm, professional presence made me feel supported.
Anonymous
Fellow Oregonian
FAQ
FAQ
FAQ
Have any questions?
Why use Solution Focused Brief Therapy for social media?
Solution-Focused Brief Therapy (SFBT) is ideal for changing your relationship with social media because it focuses on your goals, not the problem. Instead of analyzing why you scroll or comparing you to others, SFBT helps you identify what life would look like if social media felt under control—and then builds practical steps to get there. It’s evidence-based, short-term, and designed to create meaningful change without judgment or advice. You leave with solutions that fit your life, not generic tips.
Why use Solution Focused Brief Therapy for social media?
Solution-Focused Brief Therapy (SFBT) is ideal for changing your relationship with social media because it focuses on your goals, not the problem. Instead of analyzing why you scroll or comparing you to others, SFBT helps you identify what life would look like if social media felt under control—and then builds practical steps to get there. It’s evidence-based, short-term, and designed to create meaningful change without judgment or advice. You leave with solutions that fit your life, not generic tips.
Why use Solution Focused Brief Therapy for social media?
Solution-Focused Brief Therapy (SFBT) is ideal for changing your relationship with social media because it focuses on your goals, not the problem. Instead of analyzing why you scroll or comparing you to others, SFBT helps you identify what life would look like if social media felt under control—and then builds practical steps to get there. It’s evidence-based, short-term, and designed to create meaningful change without judgment or advice. You leave with solutions that fit your life, not generic tips.
Do I have to give up social media?
Absolutely not. That’s not realistic for most people. What is realistic—and what we focus on—is helping you choose the kind of relationship you want with social media. Instead of quitting entirely, you’ll learn how to feel in control and use it in a way that supports your life.
Do I have to give up social media?
Absolutely not. That’s not realistic for most people. What is realistic—and what we focus on—is helping you choose the kind of relationship you want with social media. Instead of quitting entirely, you’ll learn how to feel in control and use it in a way that supports your life.
Do I have to give up social media?
Absolutely not. That’s not realistic for most people. What is realistic—and what we focus on—is helping you choose the kind of relationship you want with social media. Instead of quitting entirely, you’ll learn how to feel in control and use it in a way that supports your life.
What if this doesn't work for me?
If you’ve ever had moments where you felt in control of your social media—even briefly—that’s proof you can succeed. This approach focuses on those times to uncover what worked, so you can build on real successes.
What if this doesn't work for me?
If you’ve ever had moments where you felt in control of your social media—even briefly—that’s proof you can succeed. This approach focuses on those times to uncover what worked, so you can build on real successes.
What if this doesn't work for me?
If you’ve ever had moments where you felt in control of your social media—even briefly—that’s proof you can succeed. This approach focuses on those times to uncover what worked, so you can build on real successes.
Which insurances do you accept?
Aetna CareOregon Cigna Cigna EAP Kaiser Permanente Northwest Moda Health Plan PacificSource Providence Health Plan Regence BlueCross BlueShield United Healthcare United Healthcare EAP
Which insurances do you accept?
Aetna CareOregon Cigna Cigna EAP Kaiser Permanente Northwest Moda Health Plan PacificSource Providence Health Plan Regence BlueCross BlueShield United Healthcare United Healthcare EAP
Which insurances do you accept?
Aetna CareOregon Cigna Cigna EAP Kaiser Permanente Northwest Moda Health Plan PacificSource Providence Health Plan Regence BlueCross BlueShield United Healthcare United Healthcare EAP
How do I get started?
Just click the “Book Now” button to choose a time that works best for you. We'll talk about how SFBT can help you. If you're interested to start with onboarding.
How do I get started?
Just click the “Book Now” button to choose a time that works best for you. We'll talk about how SFBT can help you. If you're interested to start with onboarding.
How do I get started?
Just click the “Book Now” button to choose a time that works best for you. We'll talk about how SFBT can help you. If you're interested to start with onboarding.
Topher Welsch, CSWA
Solution Focused
Therapist
Hi, I’m Topher Welsch. I help people reclaim their time and energy so they can focus on what matters most.
I’ve guided hundreds of Solution Focused Brief Therapy sessions, an evidence-based approach proven to create real behavioral change. My work centers on one belief: you already have the strengths you need—we’ll uncover them together and turn them into practical steps.
This isn’t about quick tips or lectures. It’s about a focused, collaborative conversation that helps you build the life you want, starting now.
Topher Welsch, CSWA
Solution Focused
Brief Therapist
Hi, I’m Topher Welsch. I help people reclaim their time and energy from social media so they can focus on what matters most.
I’ve guided hundreds of Solution Focused Brief Therapy sessions, an evidence-based approach proven to create real behavioral change. My work centers on one belief: you already have the strengths you need—we’ll uncover them together and turn them into practical steps.
This isn’t about quick tips or lectures. It’s about a focused, collaborative conversation that helps you build the life you want, starting now.
Topher Welsch, CSWA
Solution Focused
Therapist
Hi, I’m Topher Welsch. I help people reclaim their time and energy so they can focus on what matters most.
I’ve guided hundreds of Solution Focused Brief Therapy sessions, an evidence-based approach proven to create real behavioral change. My work centers on one belief: you already have the strengths you need—we’ll uncover them together and turn them into practical steps.
This isn’t about quick tips or lectures. It’s about a focused, collaborative conversation that helps you build the life you want, starting now.
Start your journey
Ready to get back to hobbies, connect more and sleep better?
Start your journey
Ready to get back to hobbies, connect more and sleep better?
Start your journey